Articles
Jet lag is a timing problem, not a tiredness problem. These are the pieces of the puzzle Ray uses to build a plan — written out, so you can follow them with or without the app.
If you're shifting for something specific
A jet lag plan for long-haul flightsTell Ray your flight and it moves your body clock in the days before you go — light, caffeine, melatonin and sleep, each at the hour it counts.Shifting your sleep for workA new job, an early start, or a schedule that's drifted — the same timing that beats jet lag will walk your night to where you need it.
How it works
Caffeine and jet lagA hazard when you're trying to sleep earlier, a tool when you're trying to stay up. The cutoff is closer to six hours than eight.Flying east vs westEast is the hard direction. Sometimes the fix is to go the long way round and delay 14 hours instead of advancing 10.How long does jet lag last?Roughly a day per time zone if you do nothing — and why flying east is the slow direction.Light timing for travelDaylight is the strongest signal you have. When it lands decides whether it helps or hurts, and a lamp works when the sun isn't up.Does melatonin help jet lag?Yes — but the timing matters more than the dose, and five hours before bed does something different from five minutes before.Should you sleep on the plane?Only if it's night where you're going. Otherwise you're spending the sleepiness you need to land on local time.What CBTmin is, and why light timing flips around itYour core body temperature minimum sits about two hours before you normally wake — and light before or after it moves your clock in opposite directions.